4 Eastern European Superfoods for Gut Health

Eastern European cuisines may not be a hallmark of healthy eating, but they include some nutritious and inexpensive foods that are easy to add to your regular diet.

I only recently started appreciating growing up in Lithuania, a small Eastern European country by the Baltic Sea. In summer, we used to eat fresh fruits and vegetables picked straight from our garden, while McDonald’s and similar fast food were rare and expensive "treats."

However, winters in Lithuania can be harsh, with temperatures dropping as low as -20°C (-4°F), limiting the availability of fresh foods. Decades of living under communism, best characterized by the lack of everything, made Lithuanians even more creative when trying to meet our nutritional needs with minimal resources.

The Lithuanian and Eastern European diet in general is far from a gold standard. However, these four superfoods, often overlooked in the United States, can add new flavors and essential nutrients to your diet.

It’s important to note that while these foods are commonly consumed in Lithuania and neighboring countries, they are not necessarily unique to the region.

Buckwheat, a naturally gluten-free superfood

Despite its name, buckwheat is neither wheat nor a real grain. Brown pyramid-shaped seed falls under the category of pseudograins and is botanically closely related to rhubarb.

Buckwheat can be consumed as a cereal or is processed into flour to make bread, pastries, and foods like Galettes Bretonnes, widely eaten crêpes originating from France’s Brittany region.

Buckwheat is naturally gluten-free, making it a nutritious food source for people with Celiac disease or gluten sensitivity. However, read the product label carefully when buying buckwheat, as it may have cross-contact with gluten-containing grains, according to the National Celiac Association.

The benefits of buckwheat go way beyond being gluten-free. One cup of buckwheat contains nearly 17 g of fiber. The general recommendation is to consume 14 g of fiber for each 1,000 kcal. In a standard 2,000 kcal diet, one cup of buckwheat would provide 60% of a recommended daily dietary fiber intake.

Buckwheat contains essential micronutrients like copper, iron, magnesium, manganese, phosphorus, potassium, and zinc. A cup of buckwheat contains nearly 19 g of protein — combining it with lean meat or fish can easily help meet daily protein needs.

Buckwheat seeds are rich in flavonoids and phenolic acids, compounds that have antioxidant and anti-inflammatory properties. However, processing buckwheat into flour or flakes and cooking them will reduce the levels of antioxidants and some water-soluble vitamins.

As buckwheat is high in fiber and other nutrients, eating it regularly may contribute to regulating blood glucose and lipid levels when combined with other balanced dietary practices.

How do I introduce it to my diet? Try buckwheat porridge with milk and fruits for breakfast, or use it as a replacement for quinoa or rice in your usual meals.

Sandra Vigelienė, BSc

Health Content Researcher

Buckwheat is generally a versatile food product that most people can enjoy. However, those with specific digestive issues may introduce the buckwheat gradually, as they are high in fiber. Sudden introduction of large amounts of fiber can cause changes in bowel movements or bloating if the body is not used to such a high intake.

Kefir, a rich source of probiotics

Concerns about gut microbiome are all over social media, and so are the expensive supplements promising to support it. However, you may get some "good" bacteria with food such as kefir, a fermented milk drink with a texture similar to yogurt but with a more sour taste.

A one-cup serving of plain low-fat kefir has only 43 kcal and 3.79 g of protein. Kefir also contains some essential micronutrients, calcium, and B12, as well as smaller amounts of other vitamins and minerals such as magnesium, B2, and folate.

Kefir is low in lactose (3.7g per cup), making it potentially safe for many individuals with lactose intolerance, depending on their sensitivity levels. A small study found that kefir improved lactose digestion and tolerance in healthy adults with lactose maldigestion.

Kefir is an excellent source of probiotics, as it contains up to 61 strains of beneficial bacteria and yeasts. Among them are various Lactobacillus strains, which may contribute to maintaining proper bowel movements and supporting overall health. Moreover, Lactobacillus may potentially help manage certain symptoms of irritable bowel syndrome (IBS).

However, it is often impossible to tell which or how many probiotics the specific drink contains, making it difficult to determine its potential impact.

Kefir contains beneficial bacteria that may support gut health by introducing a variety of probiotics that can help inhibit the growth of harmful bacteria, including Salmonella, based on some studies. However, more research is needed to understand the extent of its effectiveness fully.

While maintaining metabolic health requires complex interventions, adding kefir to your daily meals may have a positive effect. For example, a small 2015 study associated consuming 600 ml of kefir with reduced fasting glucose levels in people with type 2 diabetes.

However, Vigelienė says that the research on the relationship between kefir and type 2 diabetes is not large-scale nor long-term, so its true effects are unknown, and kefir shouldn’t replace medications.

If one already likes kefir, it could be used as a complementary drink in a balanced diet, and it may even have some potential impact on blood glucose to some extent.

Kefir

How do I introduce it to my diet? If drinking a cold plain kefir is not for you, consider adding it to your cereal or smoothies.

Herring, high in omega-3s and protein

Although Atlantic herring, a silvery cold water fish, can be found by the shores of the United States, it isn’t among the country’s most popular seafood, the list of which is dominated by shrimp and salmon. But it doesn’t mean herring has no nutritional value to offer.

A 100 g serving of herring has 203 kcal and 23 g of protein, or about half of the recommended daily intake for an average woman. It is also a rich source of vitamin D — one serving contains 27% of the recommended daily value.

Eating herring regularly can contribute to heart health. One serving provides around 1.5 g of omega-3 fatty acids, which may support the immune system, regulate inflammation, and support normal blood pressure levels. Moreover, omega-3 intake may help lower the levels of triglycerides in the blood, contributing to heart health maintenance.

Compared to other fish rich in omega-3s, herring contains less mercury, a naturally occurring heavy metal accumulating in seafood. This makes herring a good option for individuals aiming to eat two servings of fish every week, according to the recommendation of the American Heart Association.

A small study in adults with obesity found that eating a baked herring fillet once a day, five times a week, increased the levels of high-density lipoprotein, also known as the "good" cholesterol, compared to eating pork and chicken fillets. The study concluded that individuals with insulin resistance and obesity, who commonly have low HDL levels, may benefit from adding herring to their diets.

Replacing red meat with forage fish like herring and sardines could save 750,000 lives a year and reduce the burden of chronic diseases globally, according to a recent study published in the BMJ Global Health.

How do I introduce it to my diet? Grill or fry fresh herring, or eat it pickled. If you’re curious about enjoying herring the way Lithuanians do it, combine it with hot-boiled potatoes and vegetables.

However, certain types of herring, such as pickled or smoked, may have a high sodium content due to the curing and preservation process, Vigelienė says.

Individuals with high blood pressure, people with digestive and kidney issues, and others who need to limit their sodium intake should be cautious about consuming hearing, especially processed this way.

Fermented vegetables, perfect for winter months

Most Eastern European grandmas will have a dark storage room full of jars with fermented vegetables such as cucumbers, cabbage, and beets. As fermentation increases the shelf life of vegetables, they are generally reserved for winter when their fresh alternatives are less available and more expensive.

Fermentation involves the naturally occurring bacteria in vegetables, which consume the sugars and produce lactic acid. Some of the better-known examples of fermented foods are kimchi and tempeh, which originate from Asian cuisines. Fermentation is not to be confused with pickling, the food preservation method that requires salt and vinegar.

Fermented vegetables are a rich source of probiotics, the beneficial bacteria that support gut health. A gut microbiome imbalance has been associated with the development of mental health conditions, cardiovascular disease, cancer, and Alzheimer’s disease. However, these are complex conditions, and changes in the gut microbiome are unlikely to be their only or main cause.

Lactic acid bacteria thrive during fermentation, producing antimicrobial compounds, which may inhibit the growth of harmful bacteria in the gut.

Fermented vegetables are also rich in minerals and antioxidants such as polyphenols and flavonoids that may support the immune system.

How do I introduce them to my diet? Use them as a side dish to meat or fish, add them to sandwiches and salads, or eat them on their own — a crunchy pickle can be a perfect snack.

Fermented vegetables could be a great addition to a balanced diet, but those with digestive issues, inflammatory bowel disease, or IBS should be cautious.

Vigelienė says, “In some cases, the fermentation byproducts and high fiber content may exacerbate symptoms like bloating, gas, or diarrhea. Fermented goods that are not properly prepared or stored may harbor harmful bacteria, which could lead to multiple health issues for those with weakened immune systems.”

While these superfoods may enrich your diet, it is important to adhere to nutritional guidelines to ensure optimal calorie and nutrient intake.